Author: Bulkhead

  • Rain Rain Go Away

    3 men braved the rain and cold to throw some weight around.

    • Mosey to overhead cover behind school
    • COP
      • Bunch of exercises
    • Triple check 1
      • P1 – squats, P2 – KB swings, P3 (timer) – curls x 10
    • Triple check 2
      • P1 – deadlifts, P2 – good mornings, P3 (timer) – KB drags x 10
    • Rain went away so the PAX mosey back to parking lot for some 11s
      • Shoulder thrusts and calf raises

  • Who Dey?

    5 men started their week right on a chilly, springkly day.

    • COP – bunch of exercises
    • Mosey to bus loop
      • Rd 1 – at each light post do 10x of an exercise (merkins, squats, WWIIs, dips, ball dippers, mountain climbers, heels to heaven, SSHs
      • Rd 2 – rinse and repeat x15 each
      • Rd 3 – x20
    • Mosey to tennis court for some bear crawl routines
    • Native American run back to flag with burpees
    • 1 MoM
    • Numbers, names, Corned Beef took us out
    • Notes:
      • Prayers to Corned Beef and his family
      • Mumble chatter about the weekend games and the bad calls by the refs
      • Happy hour possibly this week or next

  • 4 million barrels of bourbon

    3 DaVillians posted on a cool Monday morning to start their week off right.

    • COP
      • SSH, invisible jump ropes, DonQs, arm circles, helicopters, cherry pickers, copperhead squats, mountain climbers, merkins
    • Triple check
      • P1 – run inner bus loop, P2 – 2-legged mountain climbers, P3 – lunges
    • Negative triple check
      • P1 – negative pull up (count to 10), P2 – negative merkin, P3 negative squat
    • 4 corners at tennis court
      • R1 – C1 x 10 merkins, C2 x 20 squats, C3 x 30 mountain climbers, C4 x 40 SSHs
      • R2 – C1 x 20 merkins, C2 x 30 squats, C3 x 40 mountain climbers, C4 x 10 SSHs
    • Mosey back to flag, finish up with some stretching
    • Notes
      • Good mumble chatter as always
      • Frozen Triangle on January 21st

  • Spring in January?

    6 men posted on a warm January day for some KB action.

    • COP
      • SSH
      • Neck rotations
      • Arm circles
      • Imp walkers
      • Don Qs
      • Lunges
      • HRMs
      • Alabama prom dates
      • LBCs
    • Tabatha – 30 seconds on, 10 seconds off, 6 sets, 8 exercises
      • Squats
      • Shoulders thrusts
      • WWIIs w/ KB
      • KB swings
      • Deadlifts
      • Flutter kicks w/ presses
      • Demon crushers
      • Didn’t time for the 8th exercise
    • Numberama, namerama, Yardsale took us out
    • Notes:
      • It was great to see a good turn out today, keep posting gents!
      • Hard work was put in by all

  • Welcome to 2023

    5 DaVillians decided to start their New Year off with a beatdown.

    • COP
      • Parking lot tracers
      • SSH
      • Imperial Walkers
      • Don Qs
      • Helicopters
      • Arm circles
      • HRMs
      • Trunk rotations
      • Scorpion kicks
      • LBCs
    • Phonics 4 corner – Big parking lot
      • Each PAX posts at a corner and does an exercise, the 5th PAX is the runner/timer. The runner runs to a corner to take over the exercise, the relieved PAX now becomes the runner and runs to the next corner. Rinse and repeat until everyone has done every corner.
      • C1 – Merkins
      • C2 – Squats
      • C3 – Flutter kicks
      • C4 – Carolina dry docks
    • Mosey to back of school for some partner touch the tree
      • P1 – Donkey kicks
      • P2 – Touch a tree and back
    • Phonics 4 corners (redo) – same concept as first routine but this time with better instructions from Q
      • Mosey to bus loop to form 4 corners
      • C1 – 4 x 4s
      • C2 – Lt. Dan’s
      • C3 – Arm circles
      • C4 – American hammers
    • Native American run back to Flag with merkins for end runner
    • 1 MoM
    • 1 minute of stretching
    • Numberama, Namerama, Trout took us out
    • Notes:
      • It was good to post again after missing much time due to illness and the Holidays.
      • Get your New Year’s resolution started with posting to some F3 workouts and getting in shape.
      • Hard work was put in by all. Thanks gents!

  • Am I in the right place?

    YHC rode in a little late thinking there won’t be anyone else. But to my surprise, we had a large PAX and Opus was already leading COP.

    • COP (Opus)
      • SSH
      • Imperial Walkers
      • Cherry pickers
      • Copperhead squats
      • Shoulder taps
      • Hand release merkins
      • LBCs
    • Interval routine (Bulkhead)
      • Each PAX takes a parking spot and does an exercise, one PAX at the end will lunge to beginning and act as the timer. All PAX shift one parking spot to do the next exercise. Rinse and repeat for 3 rounds.
      • Exercises were: curls, squats, WW2s, shoulder thrusters, calf raises, demon crushers, KB swings
    • 11s
      • Deadlifts
      • Halos
    • Boat Canoes (Yard Sale)
    • Stretching
    • Numberama, Namerama, Spit took us out
    • Notes:
      • Great to see a good crowd again, keep coming back gents!
      • Welcome Otis!

  • F3 World Cup

    3 men kicked off their week the right way. YHC had a soccer workout theme in mind.

    • COP
    • Suicides
    • Triple Check – mosey to soccer field
      • P1 – Goalie – side shuffle within the goal with a burpee at each end
      • P2 – Defender – sprint up half way, do 5 squats, Bernie Sanders back do 5 squats
      • P3 – Striker – sprint all the way up to other goal, do burpee and run back
    • Triple Check – mosey to pull up bars
      • P1 – dips
      • P2 – WW2s
      • P3 – pull-up hang for 10 count
    • 4 corners around basketball court
    • Mosey back to flag
    • Numberama and namerama, Opus took us out.

  • Hot Potato Hump Day

    YHC was running late to Manndate but the PAX decided to hot potato it.

    • Opus Q
      • COP
      • Mosey to bus loop, an exercise at each light pole (Merkin rows, thrusters, bob and weave, and others)
    • Yardsale Q – stay in the bus loop for the same format (calf raises, demon crushers, clean and jerks and something else)
    • Bulkhead Q – mosey back to main parking lot for merkins ladders, squats and WWIIs
    • Stretch and Opus took us out

  • Fall is here!

    2 DaVillians started their week off right with a cool and crispy Monday morning.

    • COP
    • Merkin ladder – Lunge between two parking lot islands with merkins going up from 1 through 10 at each island
    • Dora – 100x merkins, 200x curb jump ups, 300x LBCs
    • Native American run back to flag with 10 merkins for the end man

  • Hump Day Pump Day

    4 men decided to get their kb pump on to start this hump day.

    • COP
    • 11s – merkins + kb WW2s
    • Dora – 100 merkins, 200 kb swings, 300 lawn mowers
    • Notes – Great work gents!